58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY EIGHT
Drill 1
Weighted Arm Lift
If you do not have small hand weights, use two water bottles, two cans of soup, etc. Get creative!
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Hold the water bottles or weights, one in each hand with your arms down by your thighs
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With your knees slightly bent, raise your arms over your head
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Lower your arms down slowly back to your thighs
Follow the chart for your group
Flippers - 2 sets of 8
Junior Bronze - 2 sets of 10
Senior Bronze - 3 sets of 10
Silver - 3 sets of 12
Gold - 3 sets of 15
Drill 2
Shape on Floor
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Lay flat on your stomach on the floor.
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Extend your fingers as far as you can while pushing your armpits into the floor.
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Move your fingers back. Repeat 5x.
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Next press your hips into the floor, feeling your feet lift up. Relax. Repeat 5x.
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Lift your hands off the floor with your fingers flexed. Relax. Repeat 5x.
Drill 3
Drill 4
Save the Handstand
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Kick up to a handstand and when you feel yourself falling either forwards or backwards, try to save it at least once. If you can save it more than once keep going!
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Set a timer for 3 minutes and keep trying!
Spiderwalk Against Wall
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Do a spiderwalk against the wall (belly to the wall)
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Try to get as close to the wall as you can with a tight body position
15-20 seconds (Flippers)
20-35 seconds (Junior Bronze/Senior Bronze)
35-55 seconds (Silver)
55-70 seconds (Gold)